EL STUFFED PEPPER RECIPES

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VEGGIE STUFFED PEPPERS RECIPE - BBC FOOD



Veggie stuffed peppers recipe - BBC Food image

These veggie stuffed peppers are full of colour and flavour for a satisfying vegetarian midweek meal – the perfect option if you’re trying to eat less meat. Each serving provides 464 kcal, 16g protein, 37g carbohydrates (of which 17g sugars), 25g fat (of which 5.5g saturates), 14g fibre and 2.4g salt.

Provided by Hala El-Shafie

Prep Time 30 minutes

Cook Time 1 hours

Yield Serves 4

Number Of Ingredients 16

4 large red peppers, cut in half lengthways, seeds removed
1 tbsp olive oil
2 red onions, diced
4 garlic cloves, crushed
175g/6oz mushrooms, chopped
1 large courgette, diced
400g tin chopped tomatoes
½ tsp cayenne pepper
3 tsp smoked paprika
1 tsp rock salt
1 tsp black pepper
2 x 400g tins mixed beans
100g/3½oz pitted black olives, roughly chopped (optional)
280g jar sun-dried tomatoes in oil, drained and finely chopped
125g/4½oz mozzarella ball, roughly chopped (optional)
chopped fresh parsley or basil, to garnish

Steps:

  • Preheat the oven to 200C/180C Fan/Gas 6.
  • Put the peppers on a large baking tray, cut side up. Roast for 20–25 minutes or until they start to blister. Remove from the oven and set aside.
  • While the peppers are roasting, heat the oil in a large pan and cook the onions and garlic for about 5 minutes until softened but not browned.
  • Add the mushrooms, courgette and tomatoes, together with the cayenne pepper, paprika, salt and pepper, and fry for 5 minutes until the mushrooms soften.
  • Finally, add the mixed beans, black olives and sun-dried tomatoes. Stir well, reduce the heat to low, and simmer for about 5 minutes.
  • Spoon the vegetable mixture into the roasted peppers, filling them generously. Sprinkle with mozzarella. Put the peppers back in the oven for 3–5 minutes, until the cheese starts to brown and melt.
  • To serve, sprinkle the peppers with freshly chopped herbs.

Nutrition Facts : Calories 464kcal, CarbohydrateContent 37g, FatContent 25g, FiberContent 14g, ProteinContent 16g, SaturatedFatContent 5.5g, SugarContent 17g

STUFFED PEPPERS RECIPE - BBC FOOD



Stuffed peppers recipe - BBC Food image

These protein-packed stuffed peppers make a filling vegetarian meal. If you don’t like goats' cheese these they also work well with feta. With a GI of 41 this meal is high protein, low GI and provides 373 kcal per portion.

Provided by Justine Pattison

Prep Time 30 minutes

Cook Time 1 hours

Yield Serves 2

Number Of Ingredients 14

50g/1¾oz wholegrain long-grain rice
1 red and 1 yellow pepper
low-calorie cooking spray
1 small onion, thinly sliced
1 courgette, diced
75g/2½oz cherry tomatoes, halved
2 garlic cloves, crushed
1 tsp ground cumin
1 tsp ground coriander
20g/¾oz toasted flaked almonds
½ orange, zest only, finely grated
3 heaped tbsp roughly chopped fresh flat leaf parsley (or coriander)
100g/3½oz mild goats' cheese, rind removed and cheese cut into chunks
salt and freshly ground black pepper

Steps:

  • Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain.
  • Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes.
  • Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned.
  • Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest.
  • Add the rice and parsley and season with a little salt and lots of pepper. Mix together.
  • Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot.

Nutrition Facts : Calories 373kcal

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